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Training Log Archive: rachael

In the 7 days ending Oct 7, 2012:

activity # timemileskm+m
  Running5 2:56:16 15.88(11:06) 25.55(6:54) 773
  Orienteering1 47:17 4.05(11:41) 6.51(7:16) 153
  Cycling1 40:17 16
  Swimming1 35:00
  Total7 4:58:50 19.92 32.06 941
averages - sleep:14.9 weight:55.8kg

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MoTuWeThFrSaSu

Sunday Oct 7, 2012 #

11 AM

Running 5:27 intensity: (5:01 @1) + (26 @2) 0.89 km (6:07 / km) +11m 5:45 / km
ahr:132 max:148 slept:8.5 shoes: New Balance 101

short warm up

Running 1:07:07 intensity: (44 @1) + (13:30 @2) + (41:27 @3) + (10:50 @4) + (36 @5) 7.64 km (8:47 / km) +567m 6:24 / km
ahr:159 max:175 slept:8.5 shoes: New Balance 101

Ian Hodgson relay leg 3 with Kirsty BJ. Super steep ascent at the start, followed by down (legs already wobbly) and up, then a mega descent. Really slippy but felt quite strong which was pleasing after so little running. We didn't get the right line on the descent, helen W took 2 mins out of us! Happy to take the win but really sad to hear of the death of one of the pennine runners.

Running 9:09 [1] 1.1 km (8:19 / km) +4m 8:11 / km
ahr:122 max:138 slept:8.5 shoes: New Balance 101

warm down with Hel in an attempt not to hurt too much tomorrow (unlikely).

Saturday Oct 6, 2012 #

11 AM

Running 5:00 [1] 0.8 km (6:15 / km)
slept:8.5 shoes: Jalas Black (red) 3

short warm up

Orienteering 47:17 intensity: (36 @1) + (26 @2) + (12:32 @3) + (29:38 @4) + (4:05 @5) 6.51 km (7:16 / km) +153m 6:30 / km
ahr:165 max:173 slept:8.5 shoes: Jalas Black (red) 3

1st leg for the SYO mens team in the UK relay league final (!).
Super slippy and muddy and spent a lot of time on my ass. Really good fun to be back in the terrain. A shame there weren't that many teams as I ran a lot on my own. Didn't have the legs to keep up with the lads but never expected too. Just good to be running again and pretty much pain free :)
Poor michael bashed his knee just after the first control but managed to finish and alex finished well to get us 10th.
SYO ladies 3rd overall despite not running today!

Running 8:43 intensity: (7:37 @1) + (1:06 @2) 1.26 km (6:55 / km) +17m 6:29 / km
ahr:137 max:152 slept:8.5 shoes: Jalas Black (red) 3

warming down with Treb and Hanne

Thursday Oct 4, 2012 #

7 AM

Running 32:04 [1] 5.18 km (6:11 / km) +78m 5:45 / km
slept:7.5 weight:55.6kg shoes: New Balance 1062 orange 2

easy morning run. foot not really hurting at all :)

Wednesday Oct 3, 2012 #

7 AM

Running 38:23 intensity: (7:29 @1) + (6:41 @2) + (16:23 @3) + (7:45 @4) + (5 @5) 7.04 km (5:27 / km) +59m 5:14 / km
ahr:153 max:170 slept:7.5 weight:55.2kg

Intervals! Foot feeling way better, only really felt it towards the end. did part of alex's session with him: warm up, 7 x 3 mins (1 min), warm down. Felt a lot better than I expected to given how long it is since I did a proper session. Happy :)

Tuesday Oct 2, 2012 #

7 AM

Cycling 40:17 intensity: (22:28 @1) + (11:17 @2) + (6:08 @3) + (24 @4) +16m
ahr:140 max:164 slept:8.0 weight:55.8kg

Spinning. The tuesday morning sessions are really good. Plus got to wear my fancy new shoes :)
C • Eve is really great :) I wa... 3

Monday Oct 1, 2012 #

7 AM

Swimming 35:00 [1]
slept:7.75 weight:56.2kg

433m warm up, 400m drills, 6 x 66m hard off 90s, 166m cool down = 1400m
6 PM

Running 10:23 [1] 1.64 km (6:20 / km) +37m 5:42 / km
slept:7.75 weight:56.2kg shoes: New Balance 1062 orange 2

home from work. foot feeling ok :D

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